Workout of the Day

a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. side plank
2. row
3. ring rows
4. db deadlifts / db push press

c) conditioning 35min
emom 35min (7 rounds)
1. 20/20sec copenhagen plank hold
2. 10-15cal row
3. 8-10 strict pull ups
4. 10/10 single arm db hang clean & jerks
5. rest

Weekly Overview

Sunday Endurance for Open Gym
on the 4:00 x 6 sets:
30/24cal bike
cal row in remaining time

sets 1-2: rpe 5
sets 3-4: rpe 6
sets 5-6: rpe 7

score: total row cal
aerobic power [lactate threshold]